Obesity

26 Aug 2016
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Each and every kind of food that we intake has some kind of nutritional value; be it carb or carbohydrate or fiber, etc. which helps our body metabolism. Hence, food cannot be simply termed as bad, then question arises... how food leads to obesity? Well, food in general does not make a person obese, it is the quantity and frequency of certain food consumtion that matters. Also, there are certain processed or synthetic food which are completely devoid of any kind of nutrition but, they contribute immensely in increasing body weight, those food should be stroke off from your obesity diet plan.

1. RED MEAT AND PROCESSED MEATS
5 slices of red meat make up 252 calories, 22 grams of fat and almost 1,000 mgs of sodium. Thus, eating red meat regularly has been linked to high cholesterol, obesity, and high blood pressure which may lead to heart attack. Besides, cooking of meat involves adding plenty of oil/fat which further increases calories and fats.

2. INSTANT/ READY TO EAT FOODS
These cheap meal fixes are sodium bombs with added harmful substances like artificial food colors, flavoring agents, ajinimoto, etc. They lack fiber and the ultra processing decreases the nutritional value of foods. Even if you look at a packaged food item that has the word "natural" or "wholesome" on it but the food inside looks nothing like any natural food you have ever seen, put it back on the shelf and walk away.

3. CARBONATED AND SWEETENED BEVERAGES
Sodas and other sweetened drinks are full of sugar such as high-fructose corn syrup and contain coloring agents. The major problem with sweetened beverages is that the body doesn't register it is full after drinking hundreds of calories. People who consume sugary drinks regularly-1 to 2 cans a day or more-have a much greater risk of developing type 2 diabetes along with obesity.

4. BAKERY ITEMS (CAKES, COOKIES, CROISSANTS, KHAARI, BISCUITS)
Bakery foods are high in calories and sugar, they have no nutritional value, they are addictive, and they are not even filling so you want to eat more. But you are only taking the short cut to obesity. Please be very careful not to make bakery products a regular part of your lifestyle.

5. DEEP FRIED FOODS (FRENCH FRIES, SAMOSAS, WADAS, CHIPS)
Frying up your food is sure tasty, but is it loaded with saturated fats which are directly linked not only to obesity but also to lifestyle illnesses like diabetes, hypertension and heart disease. 100g of french fries gives 312 calories, 2.3g saturated fat, 210 mg sodium.

6. ALCOHOL
Alcohol is high in calories, obviously addictive, and it can make you overeat. Alcohol also makes your liver and other organs sluggish, which is what makes it one of the foods that cause obesity.

7. JUNK FOODS (PIZZAS, BURGERS)
It is rightly said that what is pleasing to the tongue is not pleasing to the body. Junk foods are calorie dense but nutrient poor. Processing that removes vitamins, minerals and fiber makes junk foods into the sources of empty calories. They are high in sodium, carbs, fats and preservatives too. Thus, unhealthy weight gain is guaranteed with regular consumption of such foods.

8. ARTIFICIAL SWEETENERS
One major concern with artificial sweeteners is that people who use them may replace the lost calories through other sources, possibly offsetting weight loss. People who routinely use artificial sweeteners may start to find less intensely sweet foods, such as fruit, less appealing and unsweet foods. In other words, these can make you shun healthy, filling, and highly nutritious foods while consuming more artificially flavored foods with less nutritional value.

9. INDIAN SWEETS AND DESSERTS
These are an ocean of sugars and saturated fats, both of which are triggers to weight gain and in turn, lifestyle diseases like type 2 diabetes and heart disease. Half a cup of ice cream is committing to 282 calories and 69 mgs of sodium, but in this small portion is 18 grams of fat, 11.7 grams of the saturated kind.

10. CANNED FOODS
Canned foods and canned fruits and vegetables are not advisable as it is obvious that fresh is good and retains most of its nutrients. The plastic coating in the canned goods are most harmful. They are used to supposedly keep the food, vegetables and fruits fresh. Unripe foods are picked which are low in nutrients and they are processed and canned with plenty preservatives. Also, canned fish may contain toxins which can cause cancer in the long run.


10 BEST FOODS FOR COMBATING OBESITY

Similarly, there are numerous food items that help in alleviating body fats, such edibles must be included in the weight loss diet as obesity prevention source. A list of certain benevolent neutraceuticals and common food items is mentioned below:

NUTRACEUTICALS:

1. APPLE CIDER VINEGAR
It is called as the "super fluid" as it exhibits plenty of benefits, most important ones being preventing fat accumulation in the body, controlling blood sugar levels and promoting a healthy heart.

2. GREEN TEA
It is a loaded with antioxidants and nutrients that have powerful effects on the body. It helps in burning fat and also boosts metabolism, thus aids in weight loss. Other health benefits include lowering total cholesterol, as an anti-allergen, anti bacterial and also helps in strengthening bones.

3. GARLIC
Garlic appears to be a miracle food. It contains a compound allicin which helps reduce unhealthy fats and cholesterol in the body. Besides, it also aids digestion and helps in boosting immunity. Thus, you can flavor your dishes liberally with garlic.

4. FLAXSEEDS
Flax is full of healthy fats and fiber, it will help you feel satisfied longer so you will eat fewer calories overall which may lead to weight loss. It has several other health benefits, some important ones being protecting the lining of the digestive tract and maintaining gut health, controlling blood pressure and lowering triglyceride levels in the blood.

COMMON FOODS:

1. OATS
Oats are loaded in dietary fiber which keeps your stomach full for longer and also helps control blood sugar levels. It contains a special type of fiber called beta-glucan which helps lower levels of LDL or "bad" cholesterol. Oats combined with milk, fruits and nuts make up a quick and wholesome breakfast.

2. BROCCOLI
This veggie is packed with fiber and essential vitamins and minerals and is very low on calories. Thus apart from helping maintain body weight, it has a range of other benefits like natural detox agent, anti-aging properties, and prevention of chronic diseases like cancer, heart disease and hypertension.

3. WHOLE GRAIN CEREALS
Because they digest slowly, whole grain cereals satisfy your hunger faster. The high fiber content helps control body weight, blood sugar and lower LDL cholesterol. 1/2 cup of uncooked brown rice gives 5.5 g of dietary fiber compared with 2 grams in uncooked white rice. Thus, try replacing your refined cereals like white rice, white bread, and refined wheat flour with whole grains like brown rice, multi grain or whole wheat bread, daliya, etc and maintain a healthy body weight.

4. EGG WHITES
This first class quality protein provides as little as 15 calories, 3.3 gms of protein and negligible carbs (per egg white) It is also rich in many essential vitamins and minerals. Egg whites combined with a whole cereal make for a great on-the-go breakfast, even when on active weight loss.

5. FRUITS
High fiber fruits like apple, pear, guava, pomegranate, papaya are really low on calories and high on water content. A fruit is the most handy and healthy option for in between meals. Not to forget, they satisfy your sweet craving and can serve as healthy desserts without putting you on a guilt trip when trying to lose weight.



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